Set Off Fireworks this Fourth of July with these Tasty Grilling Recipes!

The 4^th of July is about a week away. Plan your menu now with these great ideas that are sure to set off fireworks! You don’t have to be a grill master to WOW the crowd, but it is important to know how to grill safe. In this article, Grilling Like a PRO (https://www.foodsafety.gov/blog/2015/06/grilling-pro.html), you’ll learn safe food handling techniques and proper temperatures that will ensure a successful (not to mention delicious) meal. Fill your grill with lean cuts of beef like Hy-Vee’s Lean 93/7 Ground Beef or Smart Chicken Ground Chicken Breast. Lean cuts of meat provide a superior nutritional profile when compared to cuts of meat that are higher in fat. Lean cuts are lower in calories and saturated fat yet still rich in vitamins and minerals. Not a meat eater? Try a veggie burger instead. Morning Star Farms has flavors like spicy black bean, Mediterranean chickpea and original that will make a nice addition to any plate. One great perk of grilling is that you’re not limited to just burgers. Have you ever tried grilling corn on the cob? What about fruit and vegetable kabobs? Pineapple, zucchini and even watermelon are a few examples that hold really well and add natural, sweet flavors to the menu. So, get ready, fire up your grill, and try these juicy recipes for your 4^th celebration!

Sun-Dried Tomato and Gorgonzola Burgers with Balsamic Grilled Onions

Serves: 8

All you need:

3 pounds Hy-Vee 93/7 lean ground beef

1 cup chopped, drained, sundried tomatoes packed in oil, 2 tbsp oil reserved

1 cup crumbled feta cheese, divided

1/2 cup minced onion

1 tablespoon Hy-Vee dried basil

2 tablespoons ground cumin

1/2 teaspoon Hy-Vee salt

1/2 teaspoon Hy-Vee black pepper

3 Vidalia onions, thinly sliced

1/4 cup Hy-Vee Select balsamic vinegar

8 whole wheat hamburger buns

8 lettuce leaves

All you do:

1. Mix ground beef, chopped sundried tomatoes, ½ cup feta cheese, 2 tablespoons reserved tomato oil, minced onion, basil, cumin, salt and pepper together. Form into 8 patties.

2. Cover and refrigerate 1 hour or up to 4 hours.

3. Grill burgers on medium-to high-heat grill about 5 minutes per side or until internal temperature reaches 160 degrees.

4. Meanwhile, create an aluminum foil pouch; place Vidalia onions inside and pour the balsamic vinegar over the onions. Seal the pouch securely. Place the pouch on the upper rack of the grill to cook about 10 minutes.

5. Grill bun halves to toast the inside. Stack one burger on the bottom bun with lettuce leaf; top each with 1 tbsp remaining gorgonzola cheese, onion and top bun.

Chicken with Grilled Watermelon Salsa

Serves: 4

All you need:

1 tablespoon fresh lemon juice

1 teaspoon Hy-Vee Select olive oil

1/2 cup fresh blueberries

1/2 mango, peeled, seeded and chopped

1 kiwi, peeled and chopped

1/2 jalapeño, seeded and finely chopped*

4 (5-to-6-oz) chicken breast halves

Hy-Vee nonstick olive oil cooking spray

1 teaspoon poultry seasoning

1/4 medium seedless watermelon, cut into 1-inch-thick slices, rind removed (about 12 oz)

2 tablespoons chopped fresh basil, for serving

All you do:

1. Prepare a charcoal or gas grill with greased grill rack for direct grilling over medium-high heat.

2.  Combine lemon juice and oil in a large bowl. Add blueberries, mango, kiwi and jalapeño. Set aside.

3. Lightly coat chicken breasts with cooking spray and sprinkle with poultry seasoning. Grill chicken 12 minutes or until fully cooked (165 degrees), turning once. Lightly coat watermelon slices with cooking spray. Grill watermelon just until grill marks form, about 1 to 2 minutes per side. Transfer chicken and watermelon to a cutting board; cover chicken loosely with foil and let stand 5 minutes. Let watermelon stand until cool enough to handle; chop into cubes.

4. Add watermelon to fruit in bowl and toss to combine. Serve chicken topped with grilled fruit salsa. Sprinkle with basil.

*Note Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños, wear protective gloves.

Grilled Fruit Kabobs

Serves: 4

All you need:

4 (12-inch) skewers*

1/4 medium pineapple, peeled, cored and cut into 1-inch chunks

2 nectarines, cut into wedges

4 strawberries, stemmed and halved

1 mango, peeled and seeded, cut into 1-inch chunks

4 kiwi, peeled and halved

1 teaspoon ground cinnamon

Mint, for garnish, optional 

All you do:

1. Thread fruit onto each skewer. Grill 5 minutes or until fruit is warm and lightly charred, turning occasionally.

2. Sprinkle skewers with cinnamon and, if desired, garnish with mint.

*Note If you are using wooden skewers, soak them in water for at least 30 minutes.

-West Lakes Hy-Vee Dietitian Team

June is National Dairy Month!

The month of June is going to be hot! Why not cool off with a cold glass of milk or delicious frozen berries on top of thick, creamy Greek yogurt? June is National Dairy Month and this blog entry shines the spotlight on low-fat dairy options for you and your family to try. By increasing the amount of dairy products in your diet, you increase your intake of important nutrients like protein, calcium and vitamins. Choosing low-fat diary products is best in order to keep unhealthy fat and extra calories in check, yet still reap the benefits of nutrient-rich dairy.

As mentioned above, dairy is a great source of calcium and vitamin D. Vitamin D helps with calcium absorption, promotes strong bones and may also lower blood pressure. Dairy also may lower the risk of diabetes and heart disease and may help individuals regulate their weight. Dairy has a lot to offer in fueling a healthy body. Skim or 1% low-fat milk, low-fat yogurt, cottage cheese or reduced-fat cheese are all healthy dairy options. Dairy products that are made with 2% or whole milk contain higher amounts of saturated fat, which has been shown to increase cholesterol levels and have a negative impact on heart health in some people. It is important to note that saturated fat can be part of a healthy diet when consumed in moderation. For individual saturated fat recommendations, consult with your West Lakes Hy-Vee dietitians.

Try adding these healthy dairy products recommended by your West Lakes Hy-Vee dietitians to your diet! A list is also included below highlighting products for those who are dairy intolerant. 

Babybel Light Cheese

Greek Yogurt Cream Cheese

AE Cottage Cheese with Sea Salt (2% Milkfat)

Siggi's Yogurt

Oikos Triple Zero Greek Yogurt

Hy-Vee Light String Cheese

Hy-Vee Skim Milk

If you are dairy intolerant or do not eat dairy, try the following dairy-free alternatives! Dairy-free alternatives tend to be lower in calories and protein than dairy products. The good thing about dairy-free alternatives is that products such as almond, cashew and coconut milk still give you a good source of vitamin D and calcium, similar to dairy products themselves.

Hy-Vee Unsweetened Almond Milk

Almond milk is a good source of calcium and vitamin D, but low in protein compared to 8 grams of protein per serving of fat-free dairy milk. 

Unsweetened Cashew Milk

Cashew milk is also a great source of calcium and vitamin D as well as vitamin E, which is beneficial for your immune system. Cashew milk is low in protein. 

Unsweetened Coconut Milk

Unsweetened coconut milk is low in calories but low in protein. It also contains saturated fat.

Unsweetened Soy Milk

Soy milk is a great source of protein, calcium and vitamin D.

So Delicious Dairy-Free Yogurt

Go Veggie! Dairy-Free Products

-West Lakes Hy-Vee Dietitian Team

Upcoming West Lakes Health and Wellness Opportunities

Who doesn't love free health and wellness opportunities?! Take advantage of the upcoming classes below here at your West Lakes Hy-Vee!

Free Yoga Class
Bring a mat or towel and enjoy a relaxing morning of yoga with a certified yoga instructor! 

Where: West Lakes Hy-Vee Greenspace (the lawn on the east side of the building)
When: THIS coming Saturday, June 17th from 8:30-9:30am

Health Benefits of Yoga
Yoga is an exercise that has many health benefits. Some health benefits of yoga include increased flexibility, increased muscle strength and tone, improved respiration, energy and vitality, weight maintenance and cardiovascular and circulatory health. These benefits can be reaped regardless of your experience level. If you've been doing yoga for years or if you're new to the exercise, we hope to see you Saturday!

Diabetes Prevention Program
Scholarships available!

Where: West Lakes Hy-Vee Conference Room
When: Classes start in July–contact us today for more details!

About the Program
Are you interested in improving your eating and exercise habits and preventing chronic diseases such as diabetes? Have you ever been diagnosed with prediabetes? If you answered yes to either of these questions, keep reading. As you may know, prediabetes is when you have higher blood sugar levels than normal but not yet high enough for you to be diagnosed with diabetes. Once blood sugar levels become too high and diabetes develops, it cannot be reversed. 1 out of 3 adults have prediabetes and 1 out of 2 adults over the age of 60 have prediabetes. Research shows that 90% of people with prediabetes do not know they have it.

Stop in and make an appointment with your West Lakes dietitians for a fasting blood sugar test to see if you qualify for this program that would be of no cost to you. Take advantage of this opportunity! An opportunity that can teach you the necessary lifestyle skills for managing your blood sugar levels through diet and exercise so you can learn how to ward off diabetes for good. The program will start in July and limited space is available, so call or e-mail us today!

Dietitian office phone: 515-223-7389

Dietitian Amanda: adevereaux@hy-vee.com       

Dietitian Natalie: nhoefing@hy-vee.com 

-West Lakes Hy-Vee Dietitian Team